Name: Playbook - Brad and Jess Gouthro - Nov 28: 320 Rep Challenge
Uploaded: 2023-11-27T15:11:06.288Z
Duration: 40 min
Description: Nov 28: 320 Rep Challenge

Follow the warm up first.

Complete 4 sets of each superset, resting 30 seconds between exercises.

After the workout move onto the cool down.

Follow these moves for the sets and reps indicated BEFORE your workout.

1. Hold the ends of the jump rope in each hand.
2. With your feet together, slightly bend your knees, and push the balls of your feet through the ground to jump up and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope.
3. As the rope goes under your feet, jump and land with your feet spread wide apart like you would if you were doing a jumping jack.
4. On the next jump, land with your feet together.
5. Repeat.

Jumping Jacks Jump Rope

1. Stand against a wall ensuring your butt, back, arms, and head touch the wall.
2. Now in a slow and controlled manner, raise your arms over your head.
3. Then lower your arms by bending your elbows until they are close to your sides.
4. Do your best to ensure your shoulders, elbows, and wrists maintain contact with the wall throughout the movement.
5. You should feel a contraction in your shoulders and back.

Wall Slides

Tempo: 2010
1. Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
2. While keeping your knee bent, lift one leg up and out to the side as high as possible without twisting your torso. Your upper body should remain locked down and parallel to the ground at all times.
3. Next, extend your raised leg back to create a straight line with your upper torso.
4. Bend your knee and bring it back to the starting position.
5. Repeat with the opposite leg and continue for reps.

Alternating Fire Hydrant with Leg Extension (6 reps/leg)

Warm Up

Complete 4 sets of each superset, resting 30 seconds between exercises.

Tempo: 10X0
1. Take a wider stance outside of shoulder width.
2. Quickly bend at the hips and knees and swing your arms down and back to lower yourself down into a half squat.
3. Press your feet through the ground to jump as high as you can while explosively swinging your arms over your head.
4. Land softly to cushion your joints immediately repeat the exercise for the intended number or reps or time.

Hulk Super Leap

Tempo: 2010
1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press the dumbbells straight up over your head, then lower them back down to ear level in a slow and controlled manner.
3. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
4. Repeat.

Standing Dumbbell Shoulder Press

Superset A

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with your palms facing in.
2. Bend over until your upper torso is close to or at parallel to the floor, maintaining a flat back, with your arms extended towards the floor.
Keeping your torso stationary and your arms extended, raise the dumbbells out to the side with your pinky fingers higher than your thumbs.
3. Feel a good contraction at the top of the lift, then under control, lower the dumbbells back to the starting position. 
4. Repeat for reps.

Bent Over Dumbbell Rear Delt Raise

Tempo: 2011
1. Grip a chinup bar shoulder width, with an underhand grip.
2. Hang, with arms fully extended with your legs straight.
3. Contract your back muscles, brace your core, and pull your elbows down to lift your chin over the bar.
4. Until control, slowly lower your body back to the starting position with arms fully extended.
5. Repeat.

Chin Up

Superset B

1. Get into a forearm plank position with your elbows directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With a quick hop, spread your feet wider apart, land, then immediately hop back to the beginning position, keeping your core contracted and firm.
3. Repeat for reps.

Forearm Plank Jack

Tempo: 10X1
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps

Superset C

Tempo: 1010
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head. 
2. Complete the push up by bending your elbows to lower your body to the ground, then press your hands through the ground to return to the starting position.
3. While staying in the push up position, move one hand beside the other hand, while doing the same with your feet, then immediately move the other hand and foot away so your hands and feet are once again shoulder width apart. 
4. Complete the push up.
5. Then move both your hand and feet to shift your body back to the starting position, then complete another push up.
6. Repeat for reps.

Side To Side Moving Push Up

Tempo: 2010
The Medicine Ball Decline Sit Up is a more challenging variation of the traditional sit up due to the decline of the bench. By adding the weight of the medicine ball, it creates even more tension in the abdominals. To get started:
1. While holding a medicine ball, place your shins underneath the pads of a decline bench.
2. Lie back then extend your arms to place the medicine ball over your head.
3. Engage your abs and breath out as you raise your upper torso until it is almost vertical, while keeping the medicine ball over your head.
4. Slowly lower your upper torso back down towards the bench, without letting the tension off of your abs.
5. Repeat for reps.

Medicine Ball Decline Sit Up

Superset D

Follow these moves for the sets and reps indicated AFTER your workout.

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage (15 sec/side)

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Hamstring Massage (15 sec/side)

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage (15 sec/side)

1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage (15 sec/side)

1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage (15 sec/side)

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Nov 28: 320 Rep Challenge

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